Eating More Probiotics & Prebiotics
Probiotic foods such as pickled vegetables were a common part of the diets of previous generations, supporting the diversity of our microbiome, our gut bacteria that we need for digestion and boasting our immunity as they are antimicrobial. If you have a weak immune system check with your physician first. Always introduce probiotics slowly to reduce chance of abdominal discomfort.
The following are examples of present day foods which contain probiotics:
Some aged cheese and cottage cheese, look for active live cultures
Sourdough bread is more of a prebiotic
Kefir, or fermented cows milk, can also be made from goats, sheep or coconut milk. (probiotics in kefir decrease the lactose content)
Plain yogurt with active live cultures
Fermented meats that have been cured using traditional methods
Look for fermented pickled pickles and vegetables ( vinegar alone doesn’t mean they are fermented)
Raw uncooked green beans, contain a bacteria called Leuconostoc mesenteroides may benefit antibodies along the lining of our airways and digestive tracts
As before, do not cook your green peas. Add them raw to your salad, eat as a snack
Sauerkraut, fermented cabbage
Kimchi which is spicy Korean form of fermented cabbage
Miso is a fermented paste which more commonly is made from soy beans, but also barley (has gluten), or rice. It may be added to soups, salad dressings and marinades. Word of caution is that it has a high sodium content.
Tempah is another form of fermented soybeans, also a good source of amino acids
Kombucha Japanese fermented tea made from green of black teas that may have added flavours
Prebiotics feed our gut bacteria, and are found in fibre rich foods
vegetables and fruits e.g. Onions, garlic, asparagus, and various grains, bananas, leeks, artichokes
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